Videos
Instructions
- Grip the bar firmly with one hand, keeping your arm straight.
- Engage your core and lats to lift your body off the ground.
- Raise your legs and torso until your body is parallel to the floor.
- Maintain a rigid, straight body line while holding the position.
- Lower yourself slowly and controlled back to the starting position.
Technical tips
- Keep your core tight and avoid arching your lower back.
- Focus on pulling with your lats, not just your arm.
- Lock your elbow without hyperextending.
- Keep your legs together and toes pointed for better balance.
Breathing tips
- Inhale deeply before initiating the lift.
- Hold your breath lightly during the isometric hold to stabilize.
- Exhale slowly as you lower yourself back down.
Medical restrictions
- Shoulder injuries
- Elbow tendonitis
- Lower back pain
- Wrist instability
Description
The one arm front lever is an advanced calisthenics exercise that demonstrates extreme levels of core strength, shoulder stability, and lat engagement. By suspending the body parallel to the ground using only one arm, the movement requires tremendous tension across the abdominals, lats, and spinal stabilizers while also demanding grip strength and control. Unlike standard pulling exercises, the one arm front lever is performed isometrically, meaning you hold your body in a fixed position without dynamic repetitions. This makes it a pure test of strength endurance and muscular control. Practicing this movement develops superior body control, balance, and midline stability, which carry over into both athletic performance and functional strength training. The exercise also heavily reinforces joint resilience, especially in the shoulders, wrists, and elbows, while teaching total body coordination. Due to its high level of difficulty, it is typically reserved for advanced athletes who have already mastered progressions such as the tuck front lever, straddle front lever, and two arm front lever. When performed consistently with correct technique, the one arm front lever not only builds an impressive physique but also enhances athletic performance in disciplines such as calisthenics, gymnastics, and street workout.
What muscles does the one arm front lever work?
The one arm front lever primarily works the abs and back, especially the lats and lower back, while also engaging the shoulders, forearms, and obliques for stability.
Is the one arm front lever safe for shoulders?
Yes, it can be safe when performed with proper progressions and strong shoulder stability, but individuals with existing shoulder injuries should avoid it or consult a professional first.
What is the most common mistake in the one arm front lever?
The most common mistake is arching the lower back instead of keeping a straight, rigid body line, which reduces core engagement and increases injury risk.
What are the benefits of doing the one arm front lever?
The one arm front lever builds extreme core strength, lat development, shoulder stability, and grip endurance while improving total body control and balance.
How does the one arm front lever compare to the two arm front lever?
The one arm front lever is significantly harder than the two arm variation because it places the entire load on one arm, demanding greater strength, stability, and balance.
Get your personalized program! 🎯
Stop wasting time with random exercises
Our AI creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.